.. TRABALHO DIVERTIDO 01 . 📌Você já deve ter ouvido a famosa frase de Confúcio “Escolha um trabalho que você ame e não terás que trabalhar um único dia em sua vida.” Neste ritmo que continuamos a desenvolver nosso trabalho, apaixonados pelo que fazemos.❤️ . 📌Sempre focados em poder realizar o que nossos clientes mais almejam, tanto pela qualidade de vida, performance ou mesmo reabilitação física, as nossas semanas sempre são recheadas de conquistas obtidas pelos nossos alunos. . 🏅Nesta semana, tivemos a felicidade de ver nossos campeões Fábio Oliveira @fabio_mar_tins, se sagrar Campeão Sul-americano de Va’a (Canoa Hawaiana), que aconteceu em Lima, Peru, título inédito para o grande Fabinho. . 🏅O outro campeão que conquistou o lugar mais alto no pódio foi o Matheus Menezes @teteubjj, no Salvador Spring internacional Open, fazendo bonito em duas disciplinas com kimono e Nogi (sem kimono), conquista que vem sendo trabalhada desde o início do ano. 🙏🏾 . ...CONTINUA
• 🚨NEW VIDEO ALERT!🚨 • Happy Black Friday! If you aren’t stuck in front of the TV watching football then now is the perfect time to get some strength training in! For every runner speed becomes important in order to hit that PR. How to make that happen? To increase speed, the turn over rate of each stride or the length of the stride must increase. Which is better? 🧐 Well that depends on the train of thought you believe in. In a Systematic Review completed by Amy Schubert PT, DPT and colleagues, they compared changes in stride length vs cadence. Cadence (the number of steps taken per minute) is ideally around 180 steps per minute but most runners only reach about 160-170. Results of the study showed that by increasing cadence by 10% there was a significant decrease in center of mass vertical excursion, ground reaction force, shock attenuation, and energy absorbed at the hip, knee, and ankle joints. Essentially this means less stress on the joints with improved shock absorption. So is it better to increase cadence? I tend to think that whichever allows you to be more successful while also maintaining proper form is best. We know dynamic strength is crucial to increase power and speed of any part of the body so this definitely doesn’t mean you don’t need to be focusing on strength training. For this exercise we focus on triple extension of the leg. This means extension at the ankle, at the knee, and at the hip. The explosiveness is created through contraction of multiple muscles important to running including the gastrocs, the quads, and glutes. This is a great intro exercise to focus on dynamic strength. When completing this exercise focus on form, maximum height of each repetition, and speed. Do until fatigue on each side! • • *Click the link in my bio to read the full description and watch the ENTIRE exercise! *Full Article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4000471/#!po=95.5882 ------------------------------------------ Dr.
ARE YOU MAKING THESE PULLUP MISTAKES?? - Shrugging and pointing the elbows out are probably the most common mistakes we see when it comes to pullups of any kind! - When training pullups, you want to think about driving your elbows down toward the floor and keeping your shoulders away from your ears. This will help you to engage your lats and will keep you from overdeveloping your upper traps which tend to already be overdeveloped in most people! - Usually we see this mistake happen when someone is trying to compensate for a lack of strength in the top portion of a pullup, so here are some ways you can train to get stronger in your pullups to avoid compensating: 1️⃣Place a band around the bar and slide your foot in the loop for assisted pullups. Practice going slowly and keeping your shoulders down throughout the movement. Gradually use thinner and thinner bands as you get stronger. 2️⃣Do isometric holds at the top position. Jump yourself up so your chin is above the bar, and then hold until you start to feel your shoulders start to shrug or your body start to lower. - We hope these tips help! Give it a double tap if they did, and until next time, ✌️💙💪
Don’t get stuck in thinking about exercises instead of #functionaltraining . When we focus on #movement strength we open up the full potential of any exercise. A great example is how we can take the #deadlift and explore ranges of motion and build more sophisticated #strengthtraining . @conner_henry of @envisionfit demonstrates one of our favorite #dvrt progressions rotational #deadlifts . Since rotational training is foundational to real world strength we should bring it to exercises like the deadlift. Check out these great coaching tips! Spice up your deadlift with this advanced variation. Adding rotation to the hinge increases the exercise’s demand and adds a ton of function. . Start by pivoting your foot and internally rotating your hip (the hip rotation automatically be initiated with your foot pivot). Start your hinge while already rotated. Keep the Ultimate Sandbag close to your shin as you descend into the bottom position. Once you feel a stretch in the back of your leg (hamstring) return to your start position and stand up tall. . Build your hinge in a ‘pre-rotated’ position then add rotation with the movement. After building the combined movement you can increase the complexity by alternating sides each repetition. . Thanks for watching and please comment below on what you would like to see in the coming weeks. . #dvrt#fitfluential#ultimatesandbag#kettlebell#corestrength#glutes#sandbag#core#crossfit#sandbags#spartanrace#rehab#sandbagfitness#strengthandconditioning#menshealth#mmatraining#sandbagworkout#sandbagtraining#performbetter @perform_better
I hope everyone had an awesome Thanksgiving! I get asked often what is the best way to burn fat. Or, how much cardio did you have to do to get to that low of body fat percentage. The answer is none! 🦃 I used to do absurd amounts of cardio a day to get in shape for my competitions (over 2 hrs a day) as well as lifting sessions. Who has time for that?! Now, and during my last prep, I focus on full body functional movements for intervals or time! (Thanks to @k.fitnesspro) This will increase the metabolic rate during recovery (EPOC). Aka burning extra calories! 🦃 As you see on the second slide the peaks and valleys that occur in this type circuit. Hitting each zone is paramount to receiving all the benefits that come along with training in this way. Some of which include: *Improving heart and lung capacity *Increase speed *Power *Metabolism *Anaerobic capacity 🦃 Steady state cardio will not do this! Implement these 1-2x/week to start! This one here focused on single leg accessories to build additional stability in the glute/hip. 60 minutes including warmup and cooldown! Get in, get out, get recovering! 🍁 Complete 3 sets 30/15 intervals Step up Single leg elev push-up Lateral lunge to balance Mixed grip body weight rows Single leg deadlift Walkouts 🍁 Complete 6 sets 30/30 intervals Squat+curl+overhead press 🍁 4 sets of 20/10 intervals Airdyne @anytimefitnessseattle @anytimefitnesscapitolhill #anytimefitness#functionaltraining#gingerswholift#fitfam#fitness#fitgoals#fitnesslifestyle#nasm#nasmpes#myzone#myzonemoves#performance#performbetter#personaltrainer#personaltraining#seattle#cardio#strengthtraining#strengthandconditioning#power#speed#metabolism#metabolic#npc#npcphysique#npcphysiquecompetitor